Welcome everyone to this body relaxation meditation.
To begin,
Lie down or sit comfortably.
If you're lying down,
Extend your legs and let your arms rest alongside your body or on your belly.
Close your eyes and begin to notice the natural rhythm of your breath,
Letting it soothe and calm you.
We'll begin our journey walking along a well-trodden path through a meadow.
The sun is shining and there is a gentle breeze making the grass sway back and forth.
As you look across the meadow,
You see and smell your favorite flowers sprinkled throughout and that brings pleasant memories and a smile to your lips.
As you walk along this path,
You can let go of any negative thoughts or feelings you have,
Letting them get swept away in the wind.
Up ahead,
You see a big tree.
It's next to a small pond and underneath that tree is a hammock waiting just for you.
Walk towards it and lie down.
Let your body sink down and know that the universe supports you.
You can hear the leaves in the tree blowing gently and occasionally the sound of water lapping against the shore of the pond.
Let the peace of this moment relax you.
Take a deep breath in and exhale.
Looking up through the branches of the tree,
You can see the dappled rays of sun filtering down.
One of those rays touches your forehead and the warmth enters your body.
You feel your forehead relaxing.
The warmth spreads down to your eyes and they become heavy in their sockets.
Spreading further,
You feel any tension in your mouth and jaw.
Let go.
A sense of calm is beginning to fill your body.
The warmth is spread to your upper back and shoulders.
As it moves down your arms,
They'll begin to feel light as air.
The sunlight spreads to your chest,
Filling your heart with love and happiness.
Then it moves to your belly and you can feel the energy of the universe filling you with each breath you take with each rise and fall of your belly.
Feel it go to your hips and lower back,
Releasing any tension that you might be holding there.
And finally,
Feeling the warmth slowly moving down your legs,
Your feet,
To your toes.
Take a deep breath in and exhale,
Letting go of any other tension.
That you find in your body.
For the next few minutes,
Stay with this feeling of warmth,
Calm,
Contentment.
Let your breath be your guide through this stillness.
Friends,
It's time to leave the hammock and come back to the space around you.
Begin to bring awareness back into your body with small movements in your fingers and your toes,
Your hands and your feet,
Maybe bringing a smile to your lips.
And then if it feels good,
Go ahead and stretch your arms and your legs like you're waking up in the morning.
And whenever you're ready,
Rolling over onto one side and pushing yourself up to take a comfortable seat.
Bringing your hands to your heart center.
Thank you for joining me on this relaxing journey.
May you carry this peace with you today.
Namaste.
